Dr. Nancy Simpkins Answers Your Questions on All Things Health and Wellness

The general practitioner joined us on Facebook Live to weigh in on good habits for 2017.

From Nancy:
Healthy habits are key to long-term success in the new year. Whether it is beginning an exercise program, eating correctly (perhaps for the first time, ever) or paying attention to our health and well-being, small steps add up to a big impact. Start by making one small change at a time; for example, take the stairs instead of the elevator or switch out that cookie for a piece of fruit. It's not terribly hard when you take it one decision at a time. I joined #TeamIvanka recently to tackle your personal questions and help you on your path to a healthier 2017. See what you asked—and I answered!—in the video and highlights, below, and leave me any lingering questions in the comments. Dr. Nancy Simpkins Answers Your Questions on All Things Health and Wellness

1. Vitamins may not be as beneficial as you think

People only require a small amount of supplements. When they take vitamins, there’s so much that the body can’t absorb so they get flushed right out. I always say I feel like you open up a bottle of vitamin C and pour it into the toilet. Instead, eat at least three portions of superfoods a week to build up natural vitamin and mineral stores. I like to start my mornings with yogurt (for probiotics), blueberries (for antioxidants) and oat bran (for fiber). Other great options? Clementines, peanut butter, green leafy vegetables and sweet potatoes.

2. When it comes to healthy routines, you can’t have it all

It's hard to burn the candle at both ends. So if you want to start going to bed early, you have to make some adjustments. For me, personally, I get up at 4:30 in the morning and run and by 8:30 at night, I’m in bed. My tricks are that I start really early in the morning so I don’t see that other end. If you want to try to work on an evening routine, each day, try to wind down 20 minutes earlier than the day before and eventually you’ll get to a bedtime that’s more appropriate for you.

3. Quick fixes for weight loss don’t exist

There’s no magic formula—it’s the old formula—calories in versus calories out. To jumpstart that, cut your portions, eat healthier and begin to take walks. When you hit a plateau, your metabolic rate needs to be revved up. The most effective and easiest way to do that is by High Intensity Interval Training (HIIT). You can download an app or go to
Barry’s Bootcamp to get started.

4. You can get rid of the dreaded mid-section “pooch”

White flour and sugar are the root of the problem. They raise our fat stores and cause our insulin and sugar to be mismatched (also known as Metabolic Syndrome). If you’re in good shape but you have some extra weight in your stomach, go to your doctor and have your glucose and insulin levels checked.

Now live with Dr. Nancy Simpkins! She’s answering all your questions about health wellness and breaking bad habits—tune in!

Posted by Ivanka Trump HQ on Tuesday, January 31, 2017

5. Shift your food choices

To avoid abdominal pain and IBS, I like an Australian diet started by Monash University. The low FODMAP diet reduces intake of a type of sugar that your body can’t break down. While blueberries have low FODMAP, blackberries have high FODMAP.

6. Feel free to treat yourself every once in awhile, though

I run so that I can eat M&Ms. So you’re not constantly craving carbs (when you’re stressed or premenstrual), just have less. I like to bring a single-serving portion bag of ginger snap cookies to work. You can also put yourself on a reward schedule, so one Sunday a month you can have a bagel and cream cheese. You can get pizza with your friends, but just go once every other week.

7. Breakfast isn’t the most important meal of the day

I don’t really care about that rule about eating breakfast. Eat when you’re hungry. If you’re not craving food in the morning, it’s okay to skip it. Otherwise, you’re just putting in calories that you don’t need. However, you should have something healthy to eat mid-morning. If you wait until lunch, you’ll wind up eating poorly because
you’re starving.

8. Skinny tees and skinny teas are both bad for you

When it comes to the tees—they’re not dangerous, they’re just uncomfortable. For the teas, they might help you go to the bathroom today, but you’ll just gain the weight back tomorrow. Instead, I recommend green tea or water and lemon juice as a substitute diuretic.